Warm-Up

3 Rounds:

200m Run

10 Hang Muscle Cleans

5 Front Squats

10 Dumbbell Hang Snatches

5 Strict Pull-Ups

Strength

Every Minute on the Minute for 8 Rounds:

1 Hang Power Clean + 1 Hang Clean

Build to an RPE 7

Objective: Start with an empty bar and slowly build in each round until you reach an RPE of 7 in the complex. If you reach an RPE7 in the complex before the 8 minutes is complete, stay at the load. You will have 60 seconds to complete the complex. Next week we will perform a Hang Clean Single.   

 

Workout

Choose variation A for a workout with weights or B for bodyweight workout.

Variation A:

20 Minute AMRAP:

2 Rope Climb

200m Run

20 Dumbbell Snatches, 50#/35#

200m Run

 

Variation B:

Every Minute on the Minute for 20 Rounds:

Minute 1:

20 Sit-Ups

Minute 2:

20 Push-Ups

Minute 3:

40 Second Max Sit Ups

Minute 4:

40 Second Plank Hold

 

Workout Tip

For Variation B, make sure to have at least 20 seconds of rest in each minute round. Scale repetitions as needed.

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